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Nourish. Heal.

Your resource for healthy and delicious recipes that heal

gRILLED bRUSSELS sPROUT sALAD

8/16/2016

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I have been on a kick of cooking all our dinners on the grill. It's the end of summer, and it's hot. The thought of turning on the oven or stove and adding more heat to my house seems like a bad idea. My solution; move the cooking outside. 

I have this great little grill pan that I use for veggies on the grill quite a bit. You could also use a cast iron skillet, or other grill safe pan. I like this one because it has holes in it that let the juiced run out, leaving a bit more crisp on the edges of my veggies.
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Brussels sprouts are in season here in Colorado. They are at their peak of nutrient, and taste perfection...(HINT: and on sale). They are also another one of those veggies that my kiddos can't seem to get enough of. 

If you haven't tried Brussel Sprouts, my 5 and 8 year old highly recommend them!
Grilled Brussels Sprout Salad
To balance the bitter flavor of the brussels, I mixed them into a salad with cranberries, slivered almonds, feta, and a homemade honey balsamic vinaigrette. You could also add some crumbled bacon.

I served this with cast iron skillet cooked rosemary pork chops, and simple polenta with butter and salt. Not a complaint in the house, and no leftovers!!!

Grilled Brussels Sprout Salad

1 pound Brussels Sprouts 
S/P to taste
2 cloves garlic, minced
2 TBSP Olive Oil
1/4 cup Dried Cranberries
1/4 cup Slivered Almonds
​1/4 cup Crumbled Feta
DRESSING:
2 TBSP Olive Oil
2 TBSP Balsamic Vinegar
1 tsp Raw, Unfiltered Honey
1 tsp Dijon Mustard
1/4 tsp salt
​1/4 tsp pepper
1. Heat grill and grill pan over medium heat
2. Slice Brussels lengthways
3. Coat brussels with 2 TBSP olive oil and minced garlic. Season with Salt and Pepper
4. When grill pan is hot, toss in Brussels. Cook over medium heat stirring occasionally until all brussels slices are soft and cooked through
5. Remove from grill and cool 10 minutes
6. In a bowl, mix together Brussels, Cranberries, Almonds
7. In a mason jar, add dressing ingredients and shake vigorously, until incorporated.
8. Drizzle dressing over salad, and top with Feta.
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Spanakopita - Spinach and Feta Cheese Pie

1/7/2016

2 Comments

 
This filling is so versatile. I make these a lot during the fall, when my chard is exceptionally prolific. It can be used with any green. I have made it with Spinach, Chard, Kale, and Beet Greens.

Many of us know that we need to eat our greens, but we often find it hard to find ways to incorporate it into our daily diet. Especially with kids. They can be pretty picky. My 7 year old loves this recipe, and even asked me make it for her birthday.  

​With all of the herbs and the Spinach, these filling is a nutritional powerhouse.
​Spinach is your richest source of plant based minerals. It is also one of the highest in Oxalic Acid. Please see my blog post on Oxalic Acid.  Cooking spinach unlocks it mineral profile, making it much more absorbable. Buying Organic Spinach is important, as it is highly fertilized and sprayed with pesticides, which destroy its enzyme profile. 

I cup of Spinach gives you all your Vitamin K for the day. Vitamin K is an important vitamin for blood clotting and healing. It is becoming an increased problem for women who are pregnant. (hence the standard of care protocol for Vitamin K shots for babies at birth).
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I think many people forget, or don't realize that the plants we use to season our food also have nutritional value. 
  • Parsley, for example, is our richest plant source of Vitamin K. Parsley contains compounds that protect us from the cancer causing benzopyrenes. It is rich in flavanoids, which work as antioxidants.
  • Dill contains monoterpenes, which stimulate the production of Glutathione, a compound used to detox the body. Like Parsley, it has the ability to protect us from benzypyrenes.
  • Garlic has been shown to protect us against bacteria and viruses. Compounds in garlic increase the secretion of proteins that help metabolize iron in our food.

Many of us just look at the vitamins and minerals in foods, and miss out on all the other important compounds that affect our health.

sPANAKOPITA - sPINACH & fETA pIE

1 Egg
1/2 Medium Onion, Finely Chopped
1/4 lb Crumbled Feta
4 oz Cream Cheese
1 cup Greens, Cooked and Cooled (Spinach, Chard, Kale, etc...)​
1 Tbsp Minced Parsely
1/2 Tsp Fresh, Minced Dill
1/2 tsp Garlic, Minced
2 Pie Crusts OR 6 Sheets Phyllo Dough
  1. In a food processor, or mixing bowl, combine egg, onion, feta, greens and cream cheese until smooth. 
  2. Mix in herbs and seasonings.
  3. Chill for at least 1 hour.

Option 1 - Pie Crusts
  1. Roll out one pie crust.
  2. Divide filling into four areas of the crust (to make 4 pies)
  3. Place the additional crust on top. Using a pizza cutter or ravioli cutter, cut into 4 individual pies. Pinch and fold the edges. 
  4. Bake at 350 until pie crust is brown and filling is bubbly.

Option 2 - Phyllo Dough Appetizer Sized
  1. Carefully unroll phyllo dough (note: keep covered with a damp kitchen towel to prevent drying out). Remove and roll out one sheet, brush with melted butter, unroll another phyllo sheet and stack on top of first phyllo sheet, and brush with butter. 
  2. Cut into 2 in strips with pizza cutter.
  3. Put 1 tbsp of filling at the end of each strip. 
  4. Fold phyllo dough like a flag. Brush with butter and place on baking sheet
  5. Bake on an ungreased sheet at 375 for 20 min. Repeat until all filling has been used.
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  • Home
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